Tag: wardas1

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III Pillars

Date: 2026-09-08 AO: III Pillars Q: wardas1 , PAX: t-cell, Will Norton, wardas1, Tackle Box, princessaurora, Shania, Grape, Go Fish, Haggis, Seoul Man, Covergirl, Makita FNGs: 1 Makita COUNT: 12 CONDITIONS: perfect
WARMUP: lots of stretching for the old guys
THE THANG: predicting Vanderbilt’s margin of victory for each game in our upcoming 14-0 season, we did workouts that coordinated with that margin
MARY: some normal stuff, some stuff that made us tip over
COT: prayers for Tim, YumYum, and others
PLAYLIST: “Vandy football” on Spotify
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III Pillars

Date: 2026-08-25 AO: III Pillars Q: t-cell , PAX: [fä-niks], Will Norton, Shania, Harbaugh, Swiffer, Haggis, Go Fish, t-cell, LorelaiG, Two Face, Grape, wardas1, princessaurora, YumYum, Wax, Seoul Man, Belly Up, Queens Gambit, Covergirl FNGs: 1 Covergirl COUNT: 19 CONDITIONS: perfect
WARMUP: yoga
THE THANG: So. Much. Legs.
MARY: basically no
MOLESKINE: happy 47 to t-cell! Also, I still can’t walk
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III Pillars

Date: 2026-08-18 AO: III Pillars Q: Grape , Swiffer PAX: Will Norton, Go Fish, LorelaiG, princessaurora, Haggis, t-cell, Two Face, gov’t mule, Tackle Box, Swiffer, Grape, Shania, wardas1, Maduro, Seoul Man, Belly Up, Queen’s Gambit FNGs: 1 Queen’s Gambit COUNT: 17 CONDITIONS: not as hot!
WARMUP: 14 SSH IC 14 good mornings OYO 14 Cherry pickers IC 14 WMH OYO 14 LBAC F IC 14 LBAC R IC
THE THANG:
F.O.U.R. Mosey to the track Partner up, one partner down and back 300 flutters (2 count) 200 offset merkins 100 up downs Run
Four Corners Corner 1- 44 dry docks Lunge walk Corner 2- 44 squats Bear crawl Corner 3- 44 APD’s Bernie Corner 4- 44 monkey humpers Duck walk
MARY: 44 Imperial walkers and 44 Hillbillies
MOLESKINE: our bodies are jars of clay
ANNOUNCEMENTS: none
COT: prayers for Anne, Brent’s family, Gilbert family, Wills, and back to school
PLAYLIST: https://open.spotify.com/playlist/4vKgiJ0x1l4xor4rqkVqUc?si=CsYvMEjfQH6lwN1iyIv5jw&utm_source=copy-link&pt=93206b486a13c83c0d6780a74b7c1563&pi=3ME1LGovSYCk6
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III Pillars

Date: 2026-06-02 AO: III Pillars Q: LorelaiG , PAX: Tackle Box, Haggis, t-cell, Harbaugh, Two Face, Swiffer, Grape, LorelaiG, Shania, YumYum, Go Fish, wardas1, princessaurora FNGs: None COUNT: 13 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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III Pillars

Date: 2026-05-12 AO: III Pillars Q: gov’t mule , PAX: Grape, Shania, LorelaiG, Haggis, Swiffer, princessaurora, t-cell, Go Fish, Harbaugh, wardas1, Two Face, gov’t mule, Anthony Ordained FNGs: 1 Anthony Ordained COUNT: 13 CONDITIONS: cold for May
WARMUP: SSH
THE THANG: circuits with running
COT: pray for PA’s brother and nephew
PLAYLIST: not just jam bands
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I Must (Fall) Break You

AO: iiipillars
Q: princessaurora
PAX: Swiffer, Black Lung, gov’t mule, Grape, Shania, wardas1, Two Face, Will Norton, Haggis, YumYum, Lagniappe, Sandman, Wax
FNGs: 1 Wax
COUNT: 14
CONDITIONS: Cool and clear.

WARMUP:

Mosey to field.
– SSH
– LBAC
– Imperial Walkers
– Frankensteins
– Windmills

THE THANG:

With fall break right around the corner for St. Paul, today’s workout was inspired by the many destinations where many in our community will be spending the next few days.

BEACH
Beach bod prep!
11s on the field
HRMs / Crab Walk across field / Star(fish) Jumps / High Knees back*

*both modes of travel modified to running after fifth round

MOUNTAINS
Get ready for the ascent!
For 10 minutes:
– Mountain Climbers x 10 (2ct)
– Sprint up Mt. Liddell
– Plant your Flag – early progression exercise for the Human Flag: side plank w hip abduction x 10 each side)

DOLLYWOOD
Enjoy the thrills and all the steps in between!
10 reps each in cadence followed by a lap around the track:
– Hello Dollys
– BoxLinecutter
– (Hollow Body) Rockin Roadway
– Lumberjack (Leg) Lifts
– American Hammers

STAYING IN TOWN
Hang out and rest!
Grab a partner. P1 performs dead hang for max time while P2 planks/front-leaning rest. Swap as necessary during six-minute window.

Mosey back to flag.

MOLESKINE:

What a beautiful morning and wonderful crew to work out with today. Tclaps to Grape for the speaker backup so we could all enjoy the Rocky IV soundtrack after my speaker wouldn’t charge.

A hearty welcome (after a heartfelt introduction) to Andrew Maroda (FNG Wax). May we all be mindful of how we are designed for community and grateful for this particular way through which we can experience it. Let us also approach it with intention.

ANNOUNCEMENTS:

F3 Dads: Green Hills Park, Saturday, 10/25 at 0900. Bring any/all of your kids for a fun, family-friendly workout.

COT:

Praises for successful software implementation for Formica’s company

Prayers for AFib’s daughter as well as Lagniappe’s daughter’s friend in the midst of their cancer diagnoses.

Pleasure as always. Go Tigers.

PA out

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12 years strong

AO: iiipillars
Q: Grape
PAX: Haggis, t-cell, Swiffer, wardas1, Harbaugh, Pep, Two Face
FNGs: None
COUNT: 8
CONDITIONS: wet, but not too bad. Praises for the garage

WARMUP: normal stuff with shoulders

THE THANG: Silk- soft and smooth
S- 12 step ups (2 count)
I- 24 incline merkins
L- 24 Lt Dans
K- 12 Kill joys (burpees)
Run a lap and repeat (144 reps)

Linen- breathable
Dora with partner, down the parking lot and back
C- 100 Carolina Dry Docks
S- 200 Squats
G- 300 Gorilla humpers

Pearls- hard and unique
Dealer’s choice Mary

:grapes:

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WYD?

AO: iiipillars
Q: Hair Band
PAX: Grape, YumYum, Shania, Pep, Haggis, gov’t mule, Young and Restless, GameStop, Priscilla, Harbaugh, wardas1, LorelaiG
FNGs: None
COUNT: 13
CONDITIONS: temperate but a little humid

WARMUP:
50 SSHs
10 8 ct body builders
7 burpees on the min x 5
10 burpees on the min x 5

THE THANG:
Mosey up to track
Lunge walk halfway around
Jog to top of track
Partner up
One partner runs, the other does burpees and go until Hair Band says to quit
Upon quittin time we moseyed around the track to shake out and then did a minute hold squat for 5 sets with 30 seconds in between
Mosey back to lot for Mary

MOLESKINE:
F3 Nashville has been without a 3rd F Q for a while. The SLT is now focused on growing the 3rd F. 3rd F is how HIMs are engaging with their community physically through service as well as emotionally and spiritually. Questions to consider: How do you serve your community? What are your daily spiritual habits? How are you creating meaningful connection in your community to grow emotionally and spiritually?

We men spend a lot of time hiding what’s on our hearts and minds. If you heard something today during our COT, reach out and mention it to the person you heard it from. Share how it resonated with you, share how you’re thinking about them, or encouraging them, or praying for them. Studies show that men engage in meaningful conversation while doing activities. Invite a HIM on a hike, invite him to work on a project with you, invite him out for a beer.
Whatever it is, let’s practice getting connected. It makes us better men which in turn affects our loved ones and our communities for the better.

ANNOUNCEMENTS: oh my God so many

COT:

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3 is a magic number

AO: iiipillars
Q: Grape
PAX: YumYum, Swiffer, princessaurora, Two Face, Haggis, Shania, t-cell, wardas1, Canned Heat, Will Norton, LorelaiG, Harbaugh, Tigger, Doogie, Swan Song, Husky of Wall Street, Paw Patrol
FNGs: 3 Swan Song, Husky of Wall Street, Paw Patrol
COUNT: 20
CONDITIONS: love to be with my friends

WARMUP: Good mornings
SSH
Low and slow squats
LBAC
Stretch

THE THANG: Groups of 3

300 squats
300 merkins
Run the field as the timer

One lap as a group

300 American hammers
300 dry docks
Run the field as the timer

One lap as a group

300 dips
300 WW1’s
Run the field as the timer

Sprint-off

Back to circle for 5MoM

:grapes:

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Graduation

AO: iiipillars
Q: Will Norton
PAX: Grape, Haggis, Go Fish, Baguette, YumYum, princessaurora, Pep, Harbaugh, Shania, Sherlock, gov’t mule, wardas1, LorelaiG
FNGs: None
COUNT: 14
CONDITIONS: humid

WARMUP: SSH

THE THANG: iiiPillars

1. Academic excellence: 8 burpees, 5 pull ups, 30 BBSU’s, rinse and repeat
2. Passion for Christ: 8 dips, 15 flutters, 20 merkins, rinse and repeat
3. Leadership development: relay sprints

Mary and mosey

COT: prayers for Lorelai with his father passing away a couple of weeks ago, prayers for some of the SPCA teachers who are battling cancer, prayers for summer, and others